LET'S WORK CBC !

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LIVE ZOOM WORKOUT ON WEDNESDAY

May 27th at 5:30pm

DETAILS REGARDING LIVE WOROUT

SENT VIA EMAIL 

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INDIVIDUAL WOROUT

  1. Stationary work

  2. Dribbling 

  3. Shooting

CLICK HERE - to view drills below

CORE CIRCUIT (BELOW)

WORKOUT #3 - CLICK HERE

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INDIVIDUAL WORKOUT 

  1. Stationary work

  2. Dribbling 

  3. Shooting

CLICK HERE - to view drills below

CORE CIRCUIT (BELOW)

WORKOUT #3 - CLICK HERE

TRAINING VIDEOS

STATIONARY WORK

NO DRIBBLE 

One direction then reverse drill

  • Around waist 10x (Reverse)

  • Around right leg 10x (Reverse)

  • Around left leg 10 x (Reverse)

  • Around both legs 10x (Reverse)

  • Figure 8 (Reverse)

  • Finger taps - 20 seconds  (high to low) 

DRIBBLING

TWO BALL DRIBBLING SERIES #1 

FULL VIDEO BELOW

30 seconds per drill 

2-3 reps 

  •  Pound Dribble

  • Alternating Dribble

  • V Dribble side to side

  • Front to Back - Basketballs opposite 

  • V Dribble front to back - Ball hits at same time

  • Outside/Inside

  • In & Out

  • Low hand/High hand

  • Between the legs cross

  • Crossovers

  • Pound and Toss

POUND DRIBBLE

INDIVIDUAL VIDEOS BELOW 

1-2 reps

CBC 10 Drill - for 1 minute 

  • 10 right hand pound into 10 crossovers into 10 left hand pounds and repeat. Work on speed and efficiency. 

SHOOTING

WARM-UP

Form Shooting - One hand (3 spots) 2-3 feet away from the basket on RT side, LFT side and middle of the hoop.

Use proper shooting mechanics. Focus on rim, hand placement, elbow in, follow through. 

  • Shoot 10-15  from each spot

Form Shooting - Two hands (3 spots) - Exact same concept as above. 

  • Shoot 10-15 from each spot

SHOOTING CIRCUIT #2

VIDEOS BELOW

5 Spots (baselines, wings and free-throw)

CATCH AND SHOOT - 1st Drill

  • Catch and Shoot 

CATCH & SHOOT into OFF DRIBBLE 

  • Catch and shoot

  • RT hand Rip through , one dribble into jump shot

  • LFT hand Rip thought, one dribble into jump shot

BETWEEN THE LEGS - 2nd Drill 

  • RT Between the legs into shot

  • LFT Between the legs into shot

  • RT Between the legs (twice) into shot

  • LFT Between the legs (twice) into shot

  • RT Between the legs - Step back into shot

  • LFT Between the legs - Step back into shot

 
 

CONDITIONING & AGILITY

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WORKOUT #1​: May 11-17th

CORE CIRCUIT  #1 

2-3 Reps of 10 

(Full video - Core Circuit Series #1)

LADDER DRILL #2

8-10 Reps per drill 

(Full video - Ladder Circuit Series #2)

CONDITIONING DRILL #3

5 Reps 

(Full video - Conditioning Drill Series #2)

VIEW CIRCUITS BELOW

WORKOUT #2​: May 18-24th

CORE CIRCUIT #2

45 seconds on/ 15 seconds off  (2-3 Reps)

(Full video - Core Circuit Series #2)

LADDER DRILL #1 

8-10 Reps per drill

(Full video - Ladder Circuit Series #1)

CONDITIONING DRILL #2

5 Reps 

(Full video - Conditioning Drill Series #2)

VIEW CIRCUITS BELOW

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WORKOUT #3​: May 25-31st

CORE CIRCUIT  #3

45 seconds on/ 15 seconds off  (2-3 Reps)

(Full video - Core Circuit Series #2)

LADDER DRILL #2

8-10 Reps per drill 

(Full video - Ladder Circuit Series #2)

CONDITIONING DRILL #1

5 Reps

(Full video - Conditioning  Circuit Series #1)

VIEW CIRCUITS BELOW

CORE CIRCUIT #1

1. Reverse Crunches x 10

2. Above Crunches x 10

3. Outside/Inside Crunches x 10

4. Split  Crunches x 10

5. Over the Top Crunches x 10

CORE CIRCUIT #2

1. Knee to chest

2. Opposite knee/Opposite elbow

3. Step outside hand

4. Frogs

5. Planks

CORE CIRCUIT #3

1. Bicycle kicks

2. Flutter kicks

3. Opposite hand/Opposite foot

4. Full crunch

5. Russian twists

LADDER CIRCUIT #1

1. One foot (Warm-Up) x 10

2. Two feet  (Warm-Up) x 10

3. 1-2-1 

4. 2 feet in/2 feet out

5. Scissors

6. Jumping jacks

LADDER CIRCUIT #2

1. Outside squats

2. Inside squats

3. Explosion jumps

4. Jump lungs

5. Squat steps

LADDER CIRCUIT #3

COMING SOON

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